12.9.09 WEDNESDAY "CFT" CrossFit Total 3 attempts to reach max of: Shoulder Press/ Back Squat/ Deadlift 5 minute rest between efforts score= addition of all... Read More
12.8.09 TUESDAY "RANDY" 75 Snatches… 75 pounds For Time Jeff finishes "Eva" with some awards Post time and load to comments Strength: Bench... Read More
CF Explode Hoodies
CrossFit Explode Hoodies We are trying to get an idea of how many hoodies to order. Let me know if you would like one. I... Read More
12.7.09 MONDAY "Kick in the Jibblies" 10…9…8…7 Wall Balls 20 pounds/ SDLHPs (sumo deadlift high pulls) 135 pounds/ Burpees 400m Run 6…5…4…3…2…1 WBs 20 pounds/... Read More
12.6.09 SUNDAY "BRIAN'S RUN" 5 MILE RUN (start at Gay and High St. 1pm) (FOR CHARITY) www.briansrun.org We are doing a sponsorship for Brian's Run... Read More
12.5.09 SATURDAY Thrusters 5…5…5…5…5…5…5 Take 4-5 min rest between sets, gradually move up in weight until you get your 5rep max. then, 2 rounds of 21…15…9... Read More
12.4.09 FRIDAY "THE 300" 25 Pull Ups 50 Deadlifts… 135/65 pounds 50 Push Ups 50 Box Jumps… 20" box 50 Floor Wipers… 135/45 pounds 50... Read More
12.3.09 THURSDAY REST DAY Strength: Dips 3…3…3…3…3…3…3…3 Skill: Double Unders Auxiliary: 5K Post load of dips and time in 5K to comments Note: Brian's Run... Read More
12.2.09 WEDNESDAY "ROCK BOTTOM" 3 Rounds for time of: 275 pound Deadlift… 6 reps Burpees… 8 reps Pull ups… 10 reps 250m Row Post Time and load... Read More
12.1.09 TUESDAY "15min Partner WOD" 25 pound Walking lunges… 20 steps Push Ups As many push ups as possible in 15 minutes. One partner is doing... Read More